Vegetarian Chili
Céline Turenne
This chili is a full-bodied vegetarian version that satisfies even the most devoted meat lover. The heat factor is medium-hot and can be adjusted, if desired.
1/4 cup (60 mL) extra-virgin olive oil
2 medium onions, diced
4 garlic cloves, finely chopped or grated
2 large red bell peppers, cored, seeded, and diced
2 medium zucchinis, diced
1 - 28 oz (796 mL) can tomatoes, with their juice
1 1/2 lbs (750 g) ripe tomatoes, diced
2 Tbsp (30 mL) chili powder
1 Tbsp (15 mL) ground cumin
1 Tbsp (15 mL) dried basil
1 Tbsp (15 mL) dried oregano
2 tsp (10 mL) black pepper
1 tsp (5 mL) salt
1/2 cup (125 mL) fresh flat-leaf parsley, chopped
2 cups (500 mL) cooked kidney beans
2 cups (500 mL) cooked chickpeas
1 cup (250 mL) corn kernels, fresh or frozen
Juice of 1/2 lemon
In Dutch oven heat oil over medium heat. Add onions, garlic, and bell peppers and sauté. After 5 minutes, add zucchinis and sauté for 5 minutes more, or until zucchinis are tender and onions are wilted.
Reduce heat and add canned and fresh tomatoes, chili powder, cumin, basil, oregano, pepper, salt, and parsley. Cook, uncovered, stirring often, for 30 minutes.
Stir in kidney beans, chickpeas, and corn and cook for another 15 minutes. Add lemon juice. Stir well, taste, and adjust seasonings to taste.
Serves 8.
Each serving contains:
287 calories; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 43 g carbohydrates; 12 g fibre; 342 mg sodium
source: "Chili", alive #351, January 2012
